djshrew wrote: I plan on increasing the weight by at least 5lbs each week.

That may get hard to do after a while. Just make sure you are logging your sessions, and that you are progressing in some way every time, whether it's 5 pounds or just 1 rep. If you aren't progressing, something is not on point - diet, sleep, overtraining..etc.

djshrew wrote:As far as diet...that's where I'm a bit more concerned. I want to make sure I'm eating enough, but not too much and that I'm eating the right things. I'm going to come up with a sample and maybe you can help me out.

For sure post it up. Seasiren may be a better choice for help in that regard though. She's a female competitor.

djshrew wrote:It seems tricky to use Robert's sample menus since they are written for a male bodybuilder- not a female figure competitor. I want to eat a lot, but not 5000 calories!

They're also way high in carbs from what I remember.

djshrew wrote:Also, When bulking what are your thoughts on cardio?

I used to not do any at all, but I started a while ago because it makes me feel so much better physically. I keep it short and sweet at a pretty high intensity (1 mile or so as quick as I can - sub 10 minutes, haven't timed myself lately). I LOVE sprinting and interval style stuff, sometimes I'll do 30 minutes or so at low intensity. It seems like seasiren, veggieprincess and other female competitors advocate the low intensity type. To me the point of cardio is to stress and strengthen your cardiovascular system. I don't feel like low intensity does that. Doing cardio obviously burns more energy hence you'd have to eat more. I Suppose it depends on your goals, I haven't had any issues with gaining strength while doing my cardio, but as a female competitor it may be different for you.

If your primary motive is to get in shape for competing, then I wouldn't be doing anything that may jeopardize that. You need to be putting on some lean mass.

Thanks for the input Zach! I may add in a bit of cardio once in awhile. I never feel like I did anything when I do low intensity cardio. I also feel like it would burn muscle not fat- I feel this way mostly when I compare what sprinters look like compared to long distance runners. Of course my goal now is to not burn either, of course I'm hoping not to gain too much fat but this is where my diet comes in and to be honest up until this week was a bit of a binge. I'm getting back though and will probably just have to work a bit harder when it comes to comp time to loose the extra bit of fat from the junky foods.

Robert, I can work out Tuesday afternoon (have class at 7pm), Wednesday is usually off but we can still do something, Thursday afternoon and Friday whenever- Where are you staying? I could probably get you a guest pass to my gym

So I'm trying to get my diet figured out and am posting what I ate today to get some feedback from any of you figure girls (or bodybuilding guys). I don't think I need to bulk- in fact, I don't want to change my number on the scale too much unless it's all muscle gain. I think I binged a bit more than I intended and am paying for it now. I plan on eating clean but am honest- I'll have cheat meals or days here and there (especially with travel-trying new places).at the comp I was at about 125lbs and 1080 calories- not too positive of the breakdown. and am now around 138lbs!! I'm sure some of that is water retention but still shocking ( I guess you get used to it the more you compete... but it's frustrating when your pants no longer fit!)

I did shoulders today and 15 mins walking on the treadmill at an incline (just to make me feel a bit less chubby, lol) and I"M FREAKING HUNGRY!!! What do you think of the number of cals? and everything else

I looked into my BMR needs (w/ an online calculator), apparently 2400 or so. So maybe 1749 is a bit low- I'm going to add in a butt ton of Veggies and see if this brings up my calorie numbers and not change the carbs and protein too much (plus with all that protein such veggies are not a bad idea.)

I'll follow this diet for a few weeks (except while I'm on vaca in Mass. next week) and see how it goes.

djshrew wrote:I looked into my BMR needs (w/ an online calculator), apparently 2400 or so. So maybe 1749 is a bit low- I'm going to add in a butt ton of Veggies and see if this brings up my calorie numbers and not change the carbs and protein too much (plus with all that protein such veggies are not a bad idea.)

I'll follow this diet for a few weeks (except while I'm on vaca in Mass. next week) and see how it goes.

any input guys?

What is your fat intake at? I would bump it to around 2kcal and go from there. Also, (I know I'll get heat from VeggiePrincess if she reads this ) as long as you're eating at or below maintenance calories, you're not going to add bodyfat from a high-ish portion macros from carbs. You need to be a few hundred calories above bmr. I'd bump the fat some unless it's already too high?

It is my understanding that the BMR is how many calories a person would burn if s/he did nothing but wake up and sit in a chair for the day before going back to sleep. You can actually get it measured now instead of relying on a formula. I had it done about 7 years ago after a should operation. The physical therapy place I went to for rehab had a machine. I sat in a chair and for 15 minuets I breathed into what looked like a large breathalyser. I would guess other sports therapy places might have these and I am told some of the fancier gyms do.

I and a few other people I have talked with have had poor experiences with mathematical formulas to calculate caloric needs. The results from the formulas are often FAR off from reality.

I have gotten a more accurate idea of my calorie needs for maintenance and weight loss by keeping a daily calorie count in a food diary and weighing myself on a good scale daily. By good, I mean consistent. In other words, if you step on the scale 3 times in a row you get the same exact weight each time.

A lot of factors beyond fat on your body influence scale readings. This is one of the most useful articles I have read that explains what is going on when you step on a scale:

You can make sense of what you see on your scale with daily weighings by taking a weighted average that filters out fluctuations probably NOT due to fat. Fortunately, with this site you don't need to do the math yourself ( I can't ). You just type in your daily weighing and it gives you a "running average"....what your real, non-water weight likely is, :

djshrew wrote:I looked into my BMR needs (w/ an online calculator), apparently 2400 or so. So maybe 1749 is a bit low- I'm going to add in a butt ton of Veggies and see if this brings up my calorie numbers and not change the carbs and protein too much (plus with all that protein such veggies are not a bad idea.)

I'll follow this diet for a few weeks (except while I'm on vaca in Mass. next week) and see how it goes.

any input guys?

What is your fat intake at? I would bump it to around 2kcal and go from there. Also, (I know I'll get heat from VeggiePrincess if she reads this ) as long as you're eating at or below maintenance calories, you're not going to add bodyfat from a high-ish portion macros from carbs. You need to be a few hundred calories above bmr. I'd bump the fat some unless it's already too high?

I figured out that my food (that plan from yesterday) is around 70.9 grams of fat for the day- How does that look? Also, I'm not looking to loose weight, my main focus is on gaining muscle right now. will eating below my maintenance calories even allow for this?since it reads around say 2000 calories for maintenance should I be shooting for around that or 2100-2200?

Happiness is a personal choice!I am the sole source of all my sadness and joy."The logic of worldly success rests on afallacy: the strange error that our perfectiondepends on the thoughts andopinions and applause of other men."Source: Thomas Merton

Went to see my orthopedic doc yesterday and confirmed that I have a hip impingement. He wants me to get an MRI with contrast and a cortisone shot to see if I tore my labrum.Fun stuff..good thing is he said I can still do all of the leg stuff (as long as it doesn't hurt) which, unfortunately, means no leg presses or squats. I'm a bit frustrated with this since I need to build my legs the most.my weight is holding steady at 140ish lbs and I've upped the weight on just about everything. I invested in some straps to lift even more, it I'm loving it!This week I'm aiming for the most weight I can handle for 10 reps and 3 sets of each. I really wish I could find someone to train with, I'll need a spotter soon I think.

still kicking (well maybe not kicking per say...not with my old lady hip! lol). I'm still at it trying to bulk but haven't been motivated to eat the huge amounts that I should; school is stressing me out and I'm lucky if I make to the gym.

in other news, I had my hip arthogram today; pretty freaking painful!! good news is I should have some answers soon and can go from there. one step (squat) closer to being able to sqaut!! I can see my butt getting tighter and quads growing just thinking about it! yah!